This 7-Minute Workout Will Get You in a Perfect Shape In Just a Month

Get the best body shape ever with this 7-minute workout and you’ll definitely see results after a month.

These exercises are all you need to stay fit. They are a combination of aerobic and resistance training which are extremely effective.

Perform each exercise presented below for 30 seconds, with a pause of 10 seconds in between in a total of 7 minutes. If you have more time, do 3 sets for best results.

 7 minute

Jumping jacks

Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position

Push ups

Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders ( if you are a beginner it’s ok to start on your knees until you get stronger). Make sure your body is in a straight line from your head to your knees, don’t sag down or raise your behind in the air. Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position.

Wall Sit

Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position


Stand with your back straight and your feet slightly wider than hip-width apart. Place your arms in front of you for balance, and start lowering your butt toward the ground. Be careful so your knees don’t go past your toes. Return to the standing position


7 benefits of regular physical activity on  workout plans:

Keeps your body fit and healthy

Increases sex drive and gratification

Boost your immune system and mental health

Decreases stress, risk by heart attack and cancer

Gives you trust and has anti-ageing effects

Keeps your mind sharp, Prolongs your life and arrives at you feeling happier

Aids you to lose weight, lowers hypertension and danger of diabetes

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.


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